The following are personal real experiences and experiences, which are by no means reproduced or copied. They are universal and representative, although a bit verbose but very specific, but they are definitely for reference. Please indicate that the original author is flawless.
Before losing weight:
I 120kg in 2007, 130kg in 2008, 140kg in 2009 and 170kg in 2000.
1 160kg 12 175kg 13 180kg 14 190kg。 The body, like youth, does not know how to cherish it when it has it, and regrets it when it gradually loses it. Fortunately, although my youth is gone, I can still find my unrecognizable body.
In 2007, I graduated from high school with a standard weight of 120 kg. Over the years, I worked less, ate more, ate well, and accidentally gained weight 190 kg. I have never been self-aware and feel slightly fat. I think there are people fatter than me anyway, and I haven't thought about losing weight, but I beg not to continue to gain weight. My mother always said I was too fat. Once in a clothing store, I saw my chubby face and clothes in the mirror, unable to cover my stomach and obviously having a small stomach. Thinking of my 50-year-old parents still worrying about my figure and marriage, I began to try to lose weight. 1June 30th, 4th, 1 1, I tried to control my diet, eat for four minutes and jog until February, 15. 65438+On July 26th, 2005, I began to control my diet and lose weight by jogging. On September 26th, it was reduced to 14 1 kg. I stopped jogging again and still controlled my diet. Although I am half full, I am not hungry at all, so my road to losing weight is not hard. Seven points of weight loss depends on eating and three points on exercise.
2. Diet:
I insist on less oil, less salt and less sugar. I eat 5 liang of rice, 6 liang of vegetables and 3 liang of meat every day, with balanced nutrition. Basically eat three or four minutes full, and after half a month, the stomach will generally contract and adapt, and the hunger will be alleviated and then disappear. Eating too little or not eating rice and pasta, but eating fruits and vegetables, is lack of nutrition and single, and the skin color, spirit and body will deteriorate, and the basal metabolic rate will decrease. After returning to a normal diet, your weight will rebound quickly, and you will get fat again and again and fall into a vicious circle, which may turn into a physique that is fat after eating a little. Don't be too eager to lose weight, extremes meet, and things are slow and round. Fruit, milk, yogurt, these should also pay attention to the amount, eat too much will be fat. Temporarily give up alcoholic drinks, cakes, ice cream bread, fried fat, instant noodles, biscuits and potato chips, as well as high-calorie sweets and snacks, and give up midnight snacks forever. I make tea occasionally, which may promote weight loss.
Three sports:
I walk and stand for about 3 hours every day.
Try to rest after meals, and then walk or stand for more than 40 minutes.
Jogging for 40 minutes and 5 kilometers every day, and occasionally running more than a dozen push-ups, girls can do sit-ups.
I just started running for 30 seconds, and I can't run any more. After a week of exercise, I can run for 40 minutes in a row. I was a little tired at first, but then I became addicted and was not used to running. Don't run too fast for too long, too fast will grow muscles, too long will consume muscles. It is recommended to run for 2 hours after meals, and it is best to rest for 2 days in the first week of running. I am eager to lose weight and keep running every day. Later, my heels and legs hurt a little. Remember to stretch for ten minutes after running to prevent your legs from getting thicker. If you are too fat to run, you can choose to run first. ) I play songs on my mobile phone while running, otherwise it will be too boring. Later, when I was tired of listening to songs and running the route, I began to play new songs and run a different route, which was fresher and easier to stick to. If you don't like running, you can choose other aerobic exercises.
Getting used to moderate exercise is actually a kind of enjoyment. The most important thing to lose weight is not motivation, perseverance and persistence. The most important thing is to develop the habit of healthy eating in moderation, pay more attention to weight and calories, and find exercises that are easy to stick to or even enjoy. Exercise that is too tired and boring is easy to give up. A drop of water can wear away a stone. I believe that there is no fat that can't be lost, only people who don't want to lose weight. Pay attention to maintaining the results of successful weight loss and prevent rebound. Eat six or seven minutes full with less oil, and stand or walk for about an hour after meals.
Four weight loss diaries:
After I lost weight for a month, I met a platform period. My weight has always been 170 Jin, and I haven't lost a Jin in a week. Maybe I am used to running, so I occasionally climb a mountain and ride a bike, climb a mountain at an altitude of 500 meters 1500 steps, and continue to lose meat. In fact, although the weight has not changed during the platform period, the body shape and waist circumference will change. It is said that during the shaping period, the body fat rate will decrease. Losing weight is actually reducing fat.
During the Spring Festival, big fish and big meat are full or not. I played table tennis with my brother several times and visited my grandmother's house once, with a total distance of about 16 km. From the Spring Festival to May, I didn't do much exercise, but I still ate 7 points full. Eating a bowl of rice 150 and pork (about 75g) for lunch and dinner every day, the weight does not increase or decrease, and there is no rebound.
It's hot in June, a bottle of drink or ice cream cone every day,
Once in a while, I am full and my weight soars to around 157.
Mom actually said that she had gained a lot of weight. She began to control her diet and jogged for 40 minutes on July 26th. Because she lost 10 at 9. 10 and didn't lose weight after running for10, she stopped jogging to lose weight. Maybe her waistline and figure have changed. Maybe she had to change her running speed and distance or her exercise style to break through the platform period. I also know that if she keeps running, she will lose weight.
But seeing that there is no intuitive regression, the weight tends to normal level, and the enthusiasm, patience and desire to lose weight are less.
Something amazing happened. Without exercise, 10. 10 actually lost weight to 14 1 kg, but sadly,1.20 actually bounced back to 146 kg. The above weights are all weighed in underwear after defecation in the morning, and the weight difference between water in the body and residual food is at most one.